The no sugar challenge is over or is it? I told you guys that I would keep it up
for the full three weeks so feel free to join me. Let me know in the comments
below how last week was for you and if your gonna keep going with me I'd love
to discuss and see how you felt without the sugar. Today we are starting our new
challenge and that is to drink more water. Easy right? This is something that
I have struggled with for years.
Thumbs up if you have too. It is super important and most people don't realize
how little water they drink. I'm serious.
Most people think they drink way more than they do or they drink way less than
they actually need. The question is how much do I need? I can't answer that!
Newman. Some people go by the 8 glasses rule or 64 ounces. The truth is that it
depends on your size, your lifestyle, how active you are, your environment, and what
else you're eating or drinking. So many factors. All you can do is start to
be aware of your intake, monitor how your body responds, and adjust accordingly. A
good starting place is about half an ounce to a full ounce of water per pound
of body weight. So if someone weighs 150 pounds they try to
consume anywhere from 75 to 150 ounces a day and you might
need a little more than that. Now there are 33 ounces in a liter so 150 ounces is
about 4.4 liters and I know this because that's what I personally
aim for every day. I have tracked my water intake for the past two years or
so and I don't always get to the full 150 ounces. Sometimes I only get to 100 but
I try and I will tell you one thing I have never felt bad from getting too
much water only two little. Um, headaches, fatigue, hunger. We talked in the cravings
video about how we can be thirsty when we think we're hungry. Some studies
suggest that over 75% of Americans are chronically dehydrated and don't realize it.
It is very hard to drink too much water. Can it be done? Yes. But if you're active
and healthy it's going to be hard to do. Most people who suffer from issues where they
drink too much water are endurance athletes, so most people are going to be
fine but it's normal to worry because if you try drinking 150
ounces a day you'll think "man this is a lot of water it must be too much" but it
probably isn't. So one indicator as to whether or not you're drinking enough is
your urine color. A pale straw color almost clear but not quite is good. I'm not
talking transparent yellow, very pale. The main indicator of course is to
listen to your body and see how you feel. A few tips to try and get more water in
each day. Drink a glass or bottle before eating anything. Again we're often
dehydrated when we think we're hungry anyway.
Drink 2 glasses or bottles right when you wake up. Don't drink that morning cup
of coffee until you've had 2 glasses or bottles. Drink before, during, and/or
after your workout. If you don't like drinking during or before because you
think it makes you sick
make sure you drink plenty an hour or so before so that you're hydrated going
into it and if you choose to drink after drink enough. I depend on my work out to
get a good deal of my water intake in each day. Drink a glass before bed. This
is also really good for digestion and to keep things moving.
You might be hesitant because like me you just have to get up and pee throughout
the night but it really is good for you if you can manage it and people always
ask "do other beverages count?" Tea, coffee, whatever. Well yes and no. I personally go
with no especially on caffeinated beverages because they are also a
diuretic so it's gonna make you pee. Green tea or other lighter options that aren't
caffeinated could be good substitutes if you're really hate the taste of water.
You could also try out infused waters. So let me know in the comments below and
on social do you pledge to take the #waterchallenge with me? How much are you
gonna try and drink every day? Try and keep a little journal about how you feel
throughout the day in the week and let's see if you feel any better
7 days from now.
I hope you guys have a great week I will see you tomorrow and remember it's all a
matter of Mind Over Munch.